Tools, meal plans and recipes

Looking for something practical you can use today? Here you’ll find simple tools to help you eat well for heart health.  You don’t need to eat perfectly. Start with one small change and build from there. 

Building a balanced meal 

A heart-healthy eating pattern is less about ‘perfect foods’ and more about balance most of the time. 

Aim for: 

• • ½ plate vegetables, salad or fruit 

• • 1/4 plate high fibre carbohydrate sources 

• • ¼ plate lean protein sources (beans/lentils, fish, eggs, chicken, tofu, yogurt) 

• • add a small amount of healthy fats (olive/rapeseed oil, nuts, seeds, avocado) 

Download: Balanced Plate Guide

Portion and serving guides

Portion sizes have grown over time and it’s easy to eat more than we realise, especially with snacks and takeaways. 

Try using your hands to work out portion sizes of various foods.

Smaller plates and bowls: Using smaller dishes can create the illusion of a fuller plate, helping to prevent overeating.  

Smart swaps for heart health  

If you’re searching for practical ways to eat a heart-healthier diet, these swaps are a great place to start. 

A few examples: 

• • cook with olive, rapeseed or canola oil more often (instead of butter or ghee) 

• • choose lower-fat dairy more often  

• • aim for more fibre (oats, beans, lentils, wholegrains) 

• • pick lower-salt options where possible (especially breads, soups, sauces, processed meats) 

Heart-healthy snack ideas 

Snacking can be part of a heart-healthy diet, especially if it stops you feeling overly hungry and overeating later. Plan your snacks and keep a stock of healthy snacks to hand.  

A simple formula you can follow:  

• • try a portion of fruit or veg  and a source of protein (or a little healthy fat) . If you’re physically active, add a high-fibre starchy food. 

Quick and satisfying snack ideas: 

• • hummus with cucumber, tomato and wholegrain crackers 

• • oatcakes with cottage cheese, a sliced apple and cinnamon 

• • oatcakes with nut butter, a banana and chia seeds 

• • boiled egg with cucumber and smoked paprika 

• • roasted chickpeas  

• • a small handful of unsalted nuts 

• • Greek or Skyr yogurt with fruit and seeds 

• • apple wedges with nut butter 

• • 1-2 dates stuffed with nut butter  

Mix up the textures 

Texture can make snacks more enjoyable and satisfying. Try combining different textures to keep snacks interesting and help you feel more satisfied. 

• • Creamy: Greek yogurt, cottage cheese, hummus, nut butter 

• • Crunchy: Apple, carrot, cucumber, nuts, wholegrain crackers 

• • Crispy: Roasted chickpeas, toasted seeds, oatcakes 

• • Juicy: Fresh berries, oranges, melon, tomatoes 

For example, pair creamy hummus with crunchy vegetables or Greek yogurt with juicy fruit and crispy seeds. 

 Snacking often? Check your meals first 

If you find yourself needing snacks multiple times a day, it may be worth checking whether you’re eating enough at mealtimes or leaving too long between meals. 

Aim for balanced meals that include protein, fibre-rich carbohydrates and healthy fats to help keep you satisfied for longer. Regular meals can help maintain energy levels and reduce the urge to graze throughout the day. See more tips on how to build a balanced meal [here]

Relationship with food 

Your relationship with food is shaped by more than just hunger. Emotions, habits, beliefs, routines and past experiences can all influence the choices you make every day. Understanding these influences can help you develop a more balanced, positive approach to eating that supports both your physical health and emotional wellbeing. 

Learn more about your relationship with food here.